Nut-Free Okra Soup

Warm, comforting, and packed with vibrant flavors, this Nut-Free Okra Soup is a wholesome and allergy-friendly twist on a classic dish. Bursting with fresh ingredients like tender okra, ripe tomatoes, sweet red bell peppers, and earthy carrots, this hearty soup is seasoned to perfection with ground coriander and cumin for a fragrant, spiced aroma. A base of rich vegetable broth ties everything together, making it a perfect choice for vegans and those avoiding nuts. Ready in just 50 minutes from prep to table, this one-pot recipe is easy to prepare yet full of depth, ideal for a quick weeknight dinner or cozy weekend lunch. Garnished with a sprinkle of fresh parsley for a pop of color and flavor, this versatile soup can be served on its own or accompanied by crusty bread for dipping. Taste the perfect balance of health, simplicity, and flavor in every spoonful!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams okra
• 3 tablespoons olive oil
• 1 piece large onion
• 3 pieces garlic cloves
• 1 piece red bell pepper
• 1 piece carrot
• 2 pieces large tomato
• 1 liter vegetable broth
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 bunch fresh parsley

Directions

Step 1

Begin by washing the okra thoroughly under cold water. Cut off the tops and tails, then slice the okra into 1 cm pieces.

Step 2

Dice the onion and red bell pepper, mince the garlic cloves, and chop the carrot and tomatoes into small pieces.

Step 3

Heat the olive oil in a large pot over medium heat. Once the oil is hot, add the diced onion and garlic. Sauté for about 3-4 minutes until the onion becomes translucent.

Step 4

Add the diced red bell pepper and carrot to the pot. Stir the vegetables occasionally and cook for another 5 minutes until they soften.

Step 5

Stir in the chopped tomatoes and sliced okra. Cook for 5 minutes, allowing the tomatoes to release their juices.

Step 6

Pour in the vegetable broth and season with ground coriander, cumin, salt, and black pepper. Mix well to integrate everything.

Step 7

Bring the soup to a boil, then reduce the heat to low. Let it simmer uncovered for about 20 minutes, or until the okra is tender and the flavors meld.

Step 8

Taste the soup and adjust seasoning if needed.

Step 9

Finely chop the fresh parsley and sprinkle it over the soup before serving to add a touch of freshness.

Step 10

Serve the Nut-Free Okra Soup hot, with crusty bread or as a standalone dish. Enjoy!

Nutrition Facts

Serving size	2205.5 grams (2205.5g)

Amount per serving	% Daily Value*
Calories	1133

Total Fat 54.40g	70%
Saturated Fat 8.80g	44%
Polyunsaturated Fat 7.10g
Cholesterol 0mg	0%
Sodium 5359mg	233%
Total Carbohydrate 142.90g	52%
Dietary Fiber 40.30g	144%
Total Sugars 44.30g
Protein 35.60g	71%

Vitamin D 0IU	0%
Calcium 728mg	56%
Iron 15mg	84%
Potassium 5170mg	110%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.7%

Protein: 11.8%

Carbs: 47.5%